Healthy Recipes For Cube Steak

Save

Introduction

Cube steak, a cut of beef that has been tenderized by pounding, is a budget-friendly and versatile option for quick and satisfying meals. Its affordability and relatively short cooking time have contributed to its enduring popularity, particularly in American cuisine. This article explores various healthy recipes for cube steak, focusing on techniques to maximize flavor while minimizing unhealthy fats and excess calories.

Ingredients

The basic ingredients for healthy cube steak recipes include:

• Cube Steak: Approximately 1-1.5 pounds, trimmed of excess fat.
• Olive Oil: For searing or sauting.
• Onion and Garlic: Diced, for aromatics.
• Vegetables: Such as bell peppers, mushrooms, zucchini, or tomatoes.
• Herbs and Spices: Options include dried thyme, rosemary, paprika, garlic powder, onion powder, salt, and pepper.
• Low-Sodium Broth or Stock: Beef or vegetable broth for braising or simmering.
• Optional: Dijon mustard, Worcestershire sauce, or a splash of red wine vinegar for added flavor.

Substitutions: Ground turkey or chicken can be used as leaner alternatives. Vegetable broth can be substituted with water if needed, although flavor may be slightly diminished.

Preparation Steps

Proper preparation is crucial for tender and flavorful cube steak. Begin by patting the steak dry with paper towels. This helps achieve a better sear. Lightly season the steak with salt, pepper, garlic powder, and onion powder. For added flavor, consider a simple marinade: whisk together olive oil, Dijon mustard, Worcestershire sauce, and herbs. Marinate the cube steak in the refrigerator for at least 30 minutes, or up to 2 hours. This allows the flavors to penetrate the meat and further tenderize it.

Cooking Instructions

Several cooking methods yield delicious and healthy cube steak: Pan-Seared Cube Steak:

1. Heat a tablespoon of olive oil in a large skillet over medium-high heat.
2. Remove the steak from the marinade (if using) and pat dry.
3. Sear the steak for 2-3 minutes per side, until browned and cooked through. Internal temperature should reach 145F (63C) for medium-rare, or 160F (71C) for medium.
4. Remove from the skillet and let rest for a few minutes before slicing against the grain.

Cube Steak with Vegetables:

1. Heat a tablespoon of olive oil in a large skillet or Dutch oven over medium heat.
2. Brown the cube steak on both sides, then remove from the skillet.
3. Add diced onions, garlic, and other desired vegetables (bell peppers, mushrooms) to the skillet and saut until softened.
4. Return the steak to the skillet. Pour in low-sodium broth to partially cover the steak and vegetables.
5. Bring to a simmer, then reduce heat, cover, and cook for 30-45 minutes, or until the steak is tender.

Baked Cube Steak:

1. Preheat oven to 350F (175C).
2. Lightly grease a baking dish.
3. Place the seasoned or marinated cube steak in the baking dish.
4. Pour a small amount of low-sodium broth or tomato sauce over the steak.
5. Cover the dish with foil and bake for 30-40 minutes, or until the steak is tender.

Slow Cooker Cube Steak:

1. Place chopped onions and carrots in the bottom of a slow cooker.
2. Season the cube steak and place it on top of the vegetables.
3. Pour in low-sodium beef broth to cover the steak.
4. Cook on low for 6-8 hours, or on high for 3-4 hours, until the steak is very tender.

Serving Suggestions

Cube steak is incredibly versatile and pairs well with numerous healthy side dishes. Consider serving it with:

• Quinoa or brown rice.
• Steamed or roasted vegetables such as broccoli, asparagus, or green beans.
• Mashed cauliflower or sweet potatoes as a lower-carb alternative to mashed potatoes.
• A side salad with a light vinaigrette dressing.

Traditional accompaniments such as gravy can be made healthier by using a cornstarch slurry to thicken low-sodium broth, rather than using cream or butter.

Tips and Common Mistakes

To ensure delicious and healthy cube steak, avoid these common mistakes:

• Overcooking: Cube steak is a relatively thin cut of meat and can become tough if overcooked. Use a meat thermometer to ensure it reaches the desired internal temperature.
• Skipping the marinade: Marinating helps tenderize the meat and adds flavor.
• Using too much oil: Opt for olive oil and use it sparingly, especially when pan-searing.
• Overcrowding the pan: This can lower the temperature and prevent the steak from browning properly. Cook in batches if necessary.
• Not resting the meat: Allowing the steak to rest for a few minutes after cooking helps retain its juices and makes it more tender.

Useful Tips: Consider using a meat mallet to further tenderize the steak before cooking. Experiment with different herb and spice combinations to create unique flavor profiles.

Explore More Cooking Guides

Learning healthy recipes for cube steak opens up a world of quick, affordable, and satisfying meals. Its mild flavor allows for endless variations, making it adaptable to diverse culinary preferences and dietary needs. Whether pan-seared for a fast weeknight dinner, simmered with vegetables for a hearty stew, or slow-cooked to ultimate tenderness, cube steak is a kitchen staple that offers both flavor and practicality. Unlock your culinary potential and create healthy and delicious meals! Try these techniques at home and explore more cooking guides at foodrecipestory.com.